Comparing Nutrients in 7 ounces Morel Mushrooms VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	33.3% 24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	16% 11.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.2g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68% 409IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Tomato Paste	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	302% 24mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55% 385mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Morel Mushrooms versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Morel Mushrooms vs Tomato Paste:

• 7 ounces of Morel Mushrooms have 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and more Vitamin D than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Morel Mushrooms have insufficient amounts of Vitamin A
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin D

Comparing minerals per 7 ounces for Morel Mushrooms vs Tomato Paste:

• 7 ounces of Morel Mushrooms have 1.7 times more Copper, 4.1 times more Iron, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Zinc and 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.2 times more Magnesium, 2.5 times more Potassium, 2.4 times more Selenium and 2.8 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Tomato Paste contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 2.6 times more Energy, 3.7 times more Carbohydrate, 20.3 times more Sugars, more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Raw Morel Mushrooms.
• 7 ounces of Morel Mushrooms provide inadequate amounts of Energy
• Both Raw Morel Mushrooms as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.